300 Pull 200 Kick 100 Swim 4 x 50 descend to 200 Pace 4 x 5&glide/turn on 1:15 - turn gets fast each time 200 Drill 28 minutes to here...

1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...

400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...

300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...

12 *75 1-6 with fins on 1:20, 7-12 no fins on 1:30 1) fist/Drill/Swim 2) scull/50 Build twice thru Shooter from push - shallow end ramp...

300, 3 x 100 IM, 3 * 50 descend to 200 Pace (15 min) 5 @ glide 15/10 build kick from float to full speed kick then 4 fast stroke (works...

twice thru 400 Pull long, 300 Swim "-", 200 Kick, 100 drill with fins 2nd round is stronger 20s rest between repeats - max 1/2 free 1-3...

800 IM with fins Fly = Kick Back = 6 kicks Breast = Swim with 1 dolphin kick Free = entry under board RA/LA by 25 4 x 100 IM 1) long...

400 Free/Back by 100 fist/Swim by 50 300 Pull (PBL/Reg/Cheat 2 x (5 * 50) kick on descend on 2:00 1-3) descend 4) easy 5) Sprint 200 swim...

600 Flow with fins 300 Pull with paddles - every 4th 25 Breast 300 Kick (200 IM + 100 stroke) 4 * 25 15/10 200 Drill for length 50 Sprint...

400 Swim 300 Pull 3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular kick 6 x 50 odds = drill, evens = descend to faster than 200...

400 Flow with fins 3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes 2 min 5s vertical kick/5 s scull with crossed legs/20...

first 1/2 hour 800 done as: 100 Pull/50 kick/50 Swim - each 200 gets stronger 800 with fins done as: 25 RA/25 LA/50 Kick no board/100...

15 min 800 Flow (up to 400 with fins - high hips, long strokes) 4 x 100 on FPP+15, FPP+10, FPP+5, FPP 4 x 50 on 1:00 descend to 200 Pace...

10 x 75 1) fist/drill/swim, 2) 25 Scull/50 Build 10 * 100 2 on fpp+15 2 on fpp +10 2 on fpp +5 2 on fpp +10 2 on fpp 6 x 8s vertical...

400 Fr/Bk by 100 fist/Swim by 50 300 IM Drop a stroke or parts of strokes (min 100K) 6 x 75 on 1:20 1) fast turn/long turn 2)...

16 x 50 on 1:00 1-2) Swim 3-4) Drill 5-6) Pull 7-8) Drill with PB Three times through with fins 75 build to 50 - open turn and underwater...

Sprint workout 300 Pull on 5 4 x 75 swim descend on 1:20 300 Kick (200 IM & 100 IM) on 6 4 x 75 pull descend on 1:10 300 Swim - each 100...

800 IM flow with fins 3 times through 400 with chutes 4 * 100 at FPP +10, 2nd round + 5, 3rd round fpp 200 kick "-"/200 swim with fins at...

300-400 Pull - limited SC increase while increasing speed 9 * 50 IM switch on :55 or 1:05 1-6) K/S 7-9) S/K 5 * 200 on 3:30 (3rd 50...